Pea vs Lentil - Health impact and Nutrition Comparison

Summary

Peas and lentils both have many valuable features and are widely used. It is difficult to state which one is better and more useful conclusively.

Peas are richer in vitamins, while lentils are relatively higher in minerals. They both have various health-beneficial qualities.

Ultimately, the final choice is up to the consumer’s preferences.

Introduction

From ancient times legumes have been a staple food for many cultures worldwide. Today, we still use many legumes very frequently and even daily.

Two of the most popular legumes are peas and lentils. They are very similar to each other but at the same time very different. Many recipes use peas or lentils to add a unique taste and texture. The most common use of them is boiling.

Nutritional Content

Macronutrients

Lentils are significantly denser in nutrients, being richer in protein and carbohydrates due to high amounts of both sugars and dietary fiber.

Unsurprisingly, lentils also provide more calories than peas.

The two legumes contain similarly low amounts of fats.

Vitamins

Peas are undoubtedly the winner in this category, being richer in fat-soluble vitamins, as well as vitamins B1, B2, and B3.

Peas contain 96 times more vitamin A, 27 times more vitamin C, and 15 times more vitamin K.

Lentils, however, are richer in vitamin B5 and vitamin B9 or folate

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Pea

7

:

3

Lentil

Contains more Vitamin A +9462.5%

Contains more Vitamin E +18.2%

Contains more Vitamin C +2566.7%

Contains more Vitamin B1 +57.4%

Contains more Vitamin B2 +80.8%

Contains more Vitamin B3 +97.2%

Contains more Vitamin K +1358.8%

Contains more Vitamin B5 +513.5%

Contains more Folate +178.5%

Equal in Vitamin B6 - 0.178

Pea

Lentil

Contains more Vitamin A +9462.5%

Contains more Vitamin E +18.2%

Contains more Vitamin C +2566.7%

Contains more Vitamin B1 +57.4%

Contains more Vitamin B2 +80.8%

Contains more Vitamin B3 +97.2%

Contains more Vitamin K +1358.8%

Contains more Vitamin B5 +513.5%

Contains more Folate +178.5%

Equal in Vitamin B6 - 0.178

Minerals

Contrastingly, lentils are a better source of minerals, being richer in iron, phosphorus, potassium, copper and lower in sodium.

Instead, peas contain more calcium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Pea

1

:

7

Lentil

Contains more Calcium +31.6%

Contains more Iron +126.5%

Contains more Phosphorus +66.7%

Contains more Potassium +51.2%

Contains less Sodium -60%

Contains more Copper +42.6%

Equal in Magnesium - 36

Equal in Zinc - 1.27

Pea

Lentil

Contains more Calcium +31.6%

Contains more Iron +126.5%

Contains more Phosphorus +66.7%

Contains more Potassium +51.2%

Contains less Sodium -60%

Contains more Copper +42.6%

Equal in Magnesium - 36

Equal in Zinc - 1.27

Health Impact

Peas and lentils are perfect legumes to use as part of a healthy diet. They are not only tasty but also full of health-beneficial qualities.

Firstly, about the benefits of peas:

• Cancer prevention
  The American Institute for Cancer Research recommends eating peas and lentils frequently to lower the risk of colorectal cancer (1).
• Improving the immune system
  Thanks to the high level of antioxidants, peas can improve our immune function, reduce inflammation and ameliorate obesity (2).
• Blood sugar regulation
  Due to a high amount of fiber, peas can slow down sugar absorption into the bloodstream.
• Heart disease prevention
  The folate contained in peas can reduce homocysteine levels which cause heart disease (3).
• Healthy bones
  It contains vitamin K, which helps anchor calcium inside the bones.
• Reduces cholesterol
  It helps reduce the production of cholesterol while increasing HDL or “good cholesterol” levels (4).

No fewer benefits have lentils.

• Cancer prevention
  As previously mentioned, lentils, along with other pulses, can reduce the risk of colorectal cancer due to a high amount of dietary fiber (1).
• Lower cholesterol
  Thanks to the high level of soluble fiber, lentils reduce blood cholesterol (5).
• Heart health
  Lentils contain folate and magnesium, which play a significant role in heart health.
• Digestive health
  Research has shown that lentils help prevent digestive disorders (6).
• Blood sugar regulation
  Like peas, lentils can also stabilize blood sugar levels.
• Increases energy
  Due to their complex carbohydrates, lentils provide slow-burning energy.
• Lowering blood pressure
  Studies state that lentil-based diets decrease hypertension and large-artery remodeling (5).

References

1. https://www.aicr.org/cancer-prevention/food-facts/dry-beans-and-peas-legumes/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7915747/
3. https://academic.oup.com/ajcn/article/71/6/1448/4729401
4. https://www.jstor.org/stable/25557982
5. https://www.ncbi.nlm.nih.gov/pubmed/24063808
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6724071/